According to the latest researches the best way to make your heart stronger and bigger is short interval running. That is, a short training of five higher intensity, two-minute (or 400m) running intervals with a cooling-off period between them where you can walk for one minute.
The training looks like this:
five-minute warm-up up to 71%HRMax (Zone 1)
two-minute warm-up 72-81%HRMax (Zone 2)
two-minute interval 82-91% HRMax
then one minute of rest period and repeat the whole procedure five times. After the five intervals you should run for three minutes in Zone 2 (72-81%HR), and then the cooling-off period should be easy jogging or walking for the next five minutes. And that's it.
1x5min-55-71%HR
1x2min-72-81%HR
1x2min-82-91%HR
1x1min-72-81%HR
1x2min-82-91%HR
1x1min-72-81%HR
1x2min-82-91%HR
1x1min-72-81%HR
1x2min-82-91%HR
1x1min-72-81%HR
1x2min-82-91%HR
1x3min-72-81%HR
1x5min-55-71%HR
Najnovija istraživanja su pokazala da je najbolji način jačanja i povečanja obujma srca, kratki trening trčanja s pet intervala jakog intenziteta u trajanju od dvije minute ili 400m, s minutom odmora tj. hodanja između intervala...
Trening izgleda ovako;
Pet minuta zagrijavanje do 71% HRMax tj. 1.zona,
dvije minute 72-81% HRMax tj. 2.zona,
interval od dvije minute, 1x2min 82-91% HRMax
minuta odmora, i tako pet puta, nakon pet intervala, tri minute trčanje u drugoj zoni tj. 72-81%HR, i hlađenje od pet minuta lagano trčanje ili hodanje. I to je to.
1x5min-55-71%HR
1x2min-72-81%HR
1x2min-82-91%HR
1x1min-72-81%HR
1x2min-82-91%HR
1x1min-72-81%HR
1x2min-82-91%HR
1x1min-72-81%HR
1x2min-82-91%HR
1x1min-72-81%HR
1x2min-82-91%HR
1x3min-72-81%HR
1x5min-55-71%HR
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